Friday the 4th of December, 2009

Images from The Iron Curtain

Lumberjack 20 Memorial Hero WOD

20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115/85lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″) /Run 400m
20 Squat Cleans (50/35 dbs) /Run 400m
Four members of CrossFit Lumberjack were killed in the Fort Hood shooting. Here is what the CrossFit community is doing to help. Go HERE to donate.

Of interest:


Brian said...

Great WOD today and great energy in the Box.

30:58 w/o the pull-ups. Then 20 chest to bar pull-ups + more running.

Fun stuff.

Jason W said...

Lumberjack 20

scaled: 225# DL, KB's russian style, 75# OHS, 40# DB Cleans

I got stuck big time on the OHS, even at a very light weight

Wess said...

WOD scaled to-

225# DL, 105# OHS, 40#DB Cleans, everything else Rx-

You're right Weezy, those OHS were rough! not a very good effort.


Slim Biscayne said...

rest day

cardio helen
jog 400m
21 .5 pood kb swings
12 ring rows

not for time

lots of foam roller and stretching

DM said...

Lumber Jack 20
as Rx'd, but with 50# dbs as we don't have 45's.

Rode close to gassing for the last 10 minutes. Uphill on the runs was no fun at all. Squat cleans with db's was murder at the end.

BrPz-10, 10
Box Jumps-10, 10
Squat Cleans-5,5,4,6

Yamakoa said...

Did one handed fran with 60lb db
right hand then left handed Thrusters and then right and left handed one arm Pull ups.


Looking forward to attacking the Lumberjack 20 when back heals up.

3 rounds 400 M run/ 21 Box Jumps/ 7 dh pull ups

dibo said...

rx's 29:01
#50 d.b. on s.cleans as well


Jason said...

27:19. no pullups but otherwise as rx'd.